Summer is coming! But who says summer says heat and this heat which can, for certain, be very pleasant during the day can become a real blemish when it’s time to fall asleep.
Best Bunk Beds is happy to advise on how to manage the summer heat to make your nights more enjoyable.
Who hasn’t turned their bed around several times to find a good position? Looking for a small part of the mattress that is still fresh?
The summer heat is a real problem for many people when it comes to sleep.
Indeed, sleep and thermoregulation are strongly linked because the human being is homeothermic, which means that the internal temperature must remain relatively stable otherwise the body reacts by different thermoregulation mechanisms and throughout the day the body varies slightly in order to restore the balance: sweating to cool down or shivering to warm up.
These variations are often very present early in the morning or evening and are dictated by our biological clock which is located in our brain. This is why during the evening it is easy to observe a drop in the body’s core temperature. This is like a kind of signal that the body sends to say it is time to go to sleep. Doctor Stephen Perrig, neurologist and assistant doctor at the Centre for Sleep Medicine at the University Hospitals of Geneva (HUG), explains that “the greater the drop, the easier it is to fall asleep”. On the other hand, in the morning the core temperature rises, which makes waking up easier.
However, in summer when the temperatures are very hot, it is much more difficult for the body to lower its core temperature. Doctor José Haba-Rubio, neurologist and associate doctor at the Centre for Sleep Research and Investigation at the University Hospital of Vaud (CHUV) explains that “when nights are hot, the thermoregulation mechanisms must be reactivated, sweating being necessary to cool the body, the brain controls the awakening so that they can get back into action”.
Sleep is then much lighter with less deep sleep phase, which explains why one sleeps much less well because the sleep is fragmented.
Solutions:
The ideal for a peaceful night is a room with a temperature that should be between 16 and 22 degrees. However, once the summer is well established, unless you have an air conditioning system, it is difficult to keep a room cool. However, there are a few tips to help you fall asleep during hot weather, such as having a light meal. Indeed, the fuller our stomach is, the longer it takes to digest, so it is advisable to eat light. It is also very important to stay well hydrated throughout the day so the risk of waking up and disturbing sleep during the night and to go drinking is reduced.
It is important to refresh your room before going to sleep. Nearly a third of the heat entering homes comes through windows. When blinds or shutters are lowered, the heat enters much less easily. Ventilate the room once the heat has fallen : in the early evening or at nightfall. Hanging a wet sheet can also help lower the temperature.
The density foam or a sprung mattress is also very important. Some have two sides (one for summer and the other for winter) so remember to change sides when summer comes. It is necessary to be vigilant, foam mattresses for example are warmer than spring mattresses for example.
Before going to sleep to lower the body temperature and promote sleep you can take a cool shower.
See also: Mattresses: their unknown impact on our sleep!
